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dumbbell rear lunge strength standards

What is a good dumbbell rear lunge?

For a 180 lb male, an Intermediate dumbbell rear lunge is about 73 lb (0.41x bodyweight). Advanced starts around 93 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 73 lb Intermediate at 180 lb
Next tier 93 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer dumbbell rear lunge

A solid (Intermediate) dumbbell rear lunge for a 180 lb male is about 73 lb (0.41x bodyweight). Use the calculator below to convert your own dumbbell rear lunge into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 93 lb (0.52x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

dumbbell rear lunge demonstration
Estimated Standards

How strong is your dumbbell rear lunge? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment dumbbell
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your dumbbell rear lunge?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 73 lbs (0.41x bodyweight) on the dumbbell rear lunge ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted dumbbell rear lunge entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

73 lb Typical 1RM (Intermediate)
0.41x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You dumbbell rear lunge?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 19 29 42 57 75
120 22 33 47 63 81
130 25 37 52 69 87
140 28 41 56 74 93
150 31 44 61 79 99
160 35 48 65 84 105
170 38 52 69 89 110
180 41 55 73 93 115
190 44 59 77 98 120
200 47 62 81 102 125
210 49 65 85 106 129
220 52 69 88 111 134
230 55 72 92 114 138
240 58 75 95 118 143
250 60 78 99 122 147
260 63 81 102 126 151
270 66 84 105 129 155
280 68 87 109 133 159
290 71 89 112 136 162
300 73 92 115 140 166
310 75 95 118 143 170

Is Your dumbbell rear lunge Good?

A quick read on what counts as a good dumbbell rear lunge at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) dumbbell rear lunge is about 73 lb (0.41x bodyweight). Advanced lifters hit 93 lb (0.52x), and Elite is 115 lb (0.64x).

Women (140 lb): a good (Intermediate) dumbbell rear lunge is about 40 lb (0.29x bodyweight). Advanced lifters hit 56 lb (0.4x), and Elite is 73 lb (0.52x).

How Much Should You Be Able to dumbbell rear lunge?

Men: a 180 lb male should lift about 73 lb at an Intermediate level (a beginner target is around 41 lb).

Women: a 140 lb female should lift about 40 lb at an Intermediate level (a beginner target is around 17 lb).

By bodyweight (men): A 150 lb lifter lifts about 61 lb, and a 220 lb lifter lifts about 88 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 72 lb, while by age 50 the Intermediate standard is about 64 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect dumbbell rear lunge Strength?

How dumbbell rear lunge standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 30 44 61 81 103
20 35 50 70 93 118
25 35 52 72 95 121
30 35 52 72 95 121
35 35 52 72 95 121
40 35 52 72 95 121
45 34 49 68 90 115
50 32 46 64 85 108
55 29 43 59 79 100
60 27 39 54 72 91
65 24 35 49 65 82
70 22 32 44 58 74
75 19 28 39 52 66
80 17 25 35 47 59
85 16 23 31 42 53
90 14 20 28 38 48

What Do dumbbell rear lunge Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the dumbbell rear lunge, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the dumbbell rear lunge with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your dumbbell rear lunge leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your dumbbell rear lunge setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your dumbbell rear lunge is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your dumbbell rear lunge

Tier-specific training recommendations to move your dumbbell rear lunge to the next level.

Beginner → Novice Building Your Foundation
  • Train the dumbbell rear lunge 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the dumbbell rear lunge with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your dumbbell rear lunge in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform dumbbell rear lunge

["Stand with your feet shoulder-width apart, holding a dumbbell in each hand.","Take a step backward with your right foot, lowering your body into a lunge position.","Bend your left knee and lower your body until your left thigh is parallel to the ground.","Pause for a moment, then push through your left heel to return to the starting position.","Repeat on the other side, stepping back with your left foot."]

Read the complete dumbbell rear lunge guide on FitnessVolt →

Where Do These dumbbell rear lunge Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your dumbbell rear lunge Good for Your Weight?

Use this page to compare your dumbbell rear lunge against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can dumbbell rear lunge 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" dumbbell rear lunge depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the dumbbell rear lunge after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.